Workout

Warm-up (600)

Swim 12 x 50 on :50



Set (400)

8 x 50s kick on 1:00

...faster 2nd 25



Set (1800)

200 moderate on 3:00

4 x 150’s on 2:15

EZ 100

4 x 100’s on 1:30

EZ 100

4 x 75’s on 1:15

EZ 100

4 x 50’s on 1:00

(descend 1-3, #4 FAST)



Set (200)

8 x 25 Sprints



Cool-down (400)

200 kick

200 easy